• Ελληνικά
  • English
  • Nutrition

    Pumpkin & Sunflower Seeds

    Pumpkin and sunflower seeds: a noisy but quite enjoyable pastime, especially watching television or cinema. Besides, as the advertisement says … you never eat just one! But did we know, how good we did in our bodies by eating these magic seeds? Food of excellent nutritional value, both of them, they recently came under the microscope of scientists who were surprised by the amount of nutrients they contain.

    Pumpkin seeds

    Pumpkin seeds,  is the most nutritious part of the pumpkin. The oil contained in the seeds between 40-50%, is rich in unsaturated fatty acids. They contain valuable fatty acids, omega-6 and especially linoleic acid. The protein contained in the seeds range between 30-40%, while they exhibit the highest iron content of any other type of seed. They also contain zinc, copper, magnesium, manganese and phosphorus. Moreover, they contain vitamins E, C, K, some of the B vitamins, including folic acid and vitamin A. In China pumpkin seeds consider to help treat depression. Finally, they contain phytosterols which inhibit cancer growth in the intestines, udder and prostate.

    Pumpkin seeds, however, are rich in tryptophan, an amino acid important in the production of serotonin. Serotonin, the neurotransmitter responsible for combating depression, is produced in the body using the amino acid tryptophan, which must be supplied through food intake. Tryptophan is also necessary for the production of melatonin, which is vital to sleep. A handful of pumpkin seeds will enhace your mood and clarity.

    It has been found that pumpkin seeds have a soothing effect on prostate problems, while they help in the smooth functioning of the urinary system. The high content of essential fatty acids offers increased protection against heart attack and because of their blood purification actions, they are an excellent remedy for gout.

    Furthermore, pumpkin seeds contain significant amounts of selenium, which act as antioxidant and anti-inflammatory. They, also, nourish the skin, keeping it vibrant, and skin cells regenerate faster. So anyway, the fatty acids are an integral component of all cell membranes in the body, and this helps to moisturize the skin but eliminates all waste components, as well.

    The roasted and salted pumpkin seds is a very popular snack in Greece, in all countries of southern Europe and in Turkey, for many years. Shelled, they can be used in bakery products (bread, pies, etc..), cereals, salads, and even desserts. Pumpkin Varieties: thick-shine skin (yellow), lady nail (yellow), snow white (white) and peeled-pepitas (green)

    When the seeds have become brownish they are rancid. Pumpkin seeds can be  kept in a glass container in the refrigerator.  Once ground they can be kept in the refrigerator for one week. Chewing should be meticulous, so soaking them overnight will helps us absorb the ingredients. Grind only when it they are dry.

    A handful of pumpkin seeds yield 154 calories, so they should be eaten in moderation.

    Sunflower Seeds

    The sunflower plant is very well known, as we find in many parts of the world and almost everywhere in Greece. Sunflower oil, used in cooking, is produced from the plant’s seeds. But greater is the use of the seeds as nuts. The seeds are a widespread pastime snack to accompany your time watching TV, but they are also found in various types of bread (like wholegrain). Moreover, they offer diverse and significant benefits to better health.

    Sunflower seeds are rich in phytosterols and therefore are beneficial for the heart. They contain the essential, for the human body, fatty acids, omega-3 and omega-6. By their total fats, about 70% are polyunsaturated, the 20% are monounsaturated and only 10% are saturated. Plant sterols are a class of chemical compounds of plants which reduce cholesterol levels and improve cardiac function. In particular, in a survey carried, scientists found that sunflower seeds and pistachios contain the highest values of plant sterols. They are very rich in folic acid; 100 grams give us greater amount of folic acid, than our daily need. They are one of the richest sources of vitamin C in nature.

    Vitamin E is an essential antioxidant vitamin protecting skin cells, heart etc., by aging and oxidation. Only12 grams of sunflower seeds cover almost 30% of our daily requirements of vitamin E. Furthermore, they contain a considerable amount of B vitamins, such as vitamin B1, pantothenic acid and folic acid. These vitamins are extremely important to function of our neuromuscular system, brain and help to the improvement of cardiovascular function. Sunflower seeds are also rich in protein and fiber, magnesium, iron and phosphorus. They are an important source of other antioxidants such as selenium. Selenium is not easy to find and is a constituent who enhances antioxidant defenses and the body’s immune system.

    These seeds combat asthma and hypertension, as well as, they reduce levels of bad cholesterol. They prevent migraines and reduces risk of heart disease. The consumption of unsaturated fats and the reduction of saturated ones, is one of the most effective ways to prevent coronary heart disease and sunflower seeds are for that reason perfect food. They “build” strong bones.

    A handful of seeds yields 85 calories.

    Sources:

    http://enallaktikidrasi.com/2013/08/oi-katapliktikes-idiotites-toy-kolokythosporou-kai-tou-iliosporou/

    http://www.iatropedia.gr/articles/read/4757

     

    Share on Social Media
    •   
    •   
    •   
    •   

    You Might Also Like

    No Comments

    Leave a Reply